Programs that actually work.
Comprehensive, evidence-based training programs and guides for athletes at every level.
Reactive Strength Index (RSI): Complete Training Guide
There is no single good RSI score; the benchmark shifts by position. Covers measurement, position norms, ground-contact protocols, and progress tracking.
VBT for Beginners: Complete Velocity Based Training Guide
Starting velocity-based training? This guide covers the 5 velocity zones, which sensor to buy first, load-velocity profiling, and your week-one sessions.
Velocity Based Training: The Complete Beginner's Guide
What is velocity-based training and how does autoregulation work? Covers velocity zones, load-velocity profiling, and a clear path to implementing VBT.
Velocity Loss Thresholds: When to Stop Your Set
Grinding extra reps past a set velocity loss can undo the goal you are training for. See research-backed thresholds for strength, hypertrophy, and power.
Nutrition for Strength Athletes: The Complete Evidence-Based Guide
Calories and protein are the easy part; weight class management and peri-workout timing are where most athletes get it wrong. See concrete numbers.
Beginner's Guide to Strength Training: Everything You Need to Start
Your first program decides whether you stick with training or quit by month two. Core patterns, program picks, and a tracking system that scales with you.
Periodization Programming for Strength: Complete Planning Guide
Not every lifter needs the same periodization model. Compare linear, undulating, and block approaches, plus how to structure phases and manage fatigue.